After a difficult W9r2 I listened to the advice and just concentrated on the 30 minutes of running without worrying about distance. Guess what, it was lovely sunny day again together with blue skies and the run was a pleasure once I got into my stride. Not only that, but although I did enough variations on a traditional route not to be able to estimate an accurate distance run, I still knew that I had covered more than 4 km. Was it a consequence of listening for the last time to the lovely Laura, and the accompanying music, in this superbly designed program to get you running for 30 minutes? We shall see as I will be trying the consolidation runs without headphones having bought a runner’s watch on eBay.
So this is the end of one journey and the start of another as I aim to do a park run without stopping, and hopefully less than 30 minutes. So thanks to everybody who urged me on and to those who just posted on the forum- you do not know how much you contributed to today's achievement. To those on the journey keep it up, it can be done.